Understanding fast food nutrition is important for those of us who live and work in a world where eating healthy is on the bottom of our priority list. Often, a quick trip to the drive through is your only chance to get a bite to eat during the day, and you find yourself stuffing the last of your lunch into your mouth as you rush to your next appointment or meeting.

Without question, our society’s continued reliance on fast food is one of the leading causes of the obesity epidemic that is ravaging our country. People just don’t have time to consider fast food nutrition and they don’t feel like they have any other alternatives.

While we don’t have the answer for this huge sociological problem, there is some helpful information to keep in mind so you can make smart decisions when life forces you to hit the drive through. By educating yourself on the fast food nutrition information restaurants provide, you can make a difference in your health, weight and the way you feel.

The crux of any fast food meal is the sandwich. While a few places offer more exotic choices, most fast food chains stake their business on beef or chicken.

This decision is just like one that you would make at home with beef of chicken. The meat itself doesn’t really change. That’s the trick of fast food nutrition. It’s not just about the meat.

Though many restaurants are accused of using large amounts of soy in their burgers, recent pressure and competition have led them back to using 100% beef in their hamburgers. The result is a slightly higher fat content in hamburgers than in chicken. That is only true though, if you are looking at the meat itself. We haven’t gotten to the breading yet.

Grilled vs. Fried

If you were to take the chicken breast by itself and order the filet breaded and fried, then not only did you make up the difference in the fat content, but you surpassed the fat content in the beef sandwich. A few years ago fast food suppliers began offering grilled chicken as an alternative to the traditional fried filet. This is a much better option for you as you try to maintain some sense of a healthy diet while eating fast food. The same principle applies to fish filets. While fish, by itself, is very low in fat, the breading that it is cooked in has more fat than the burger. If a fast food restaurant does not offer a grilled fish option, then it is probably best to stay away from fish altogether.

Salads

In a marketing move that seemed a little crazy at the time, several fast food chains began offering simple salads a few years ago. That selection has grown to the point where the salads offered at some restaurants are as varied as the rest of the menu.

This provides a great alternative for folks who are looking to stay away from the fried foods or who may be pursuing a vegetarian lifestyle. You must be careful though, about the dressings that the restaurants provide. Even the low calorie dressings can be loaded with fat. In order to maximize the healthy nature of the salad that you ordered, you have to go light on the dressing. It may even be better to skip it all together. Some fast food salad eaters have found it helpful to keep a bottle of their own dressing (which they know the nutritional value of) at their office. That way, they can skip the fast food dressing and use their own in controlled portions. This is a great way to maintain a healthy diet in a fast food world.

Check out the Kids Menu

It may sound like a strange idea and it may get you a fun toy to boot, but consider ordering off the children’s menu. The fun packed meals designed for kids at several major fast food chains now come with some healthy options. In response to the national outcry over childhood obesity, parents can now order fresh fruit, yogurt and fruit juices in place of french fries and soda. If you feel a little awkward ordering off the kids menu, then go through the drive though and make up a lame excuse about how you want to have dinner ready for your kid and you are on your way to pick them up. Do whatever works.

Size Matters

We’ve all been lying in bed late at night and seen the commercial for whatever the new chili, bacon, super awesome mega burger of the month is. We’ve all driven past the fast food joint that sells it and had that commercial jump back into our heads and we’ve all taken that quick, spontaneous turn into the drive through because the power of advertising, coupled with the fact that we skipped breakfast, is to hard to turn away from. We ate it. We ate the whole, super-awesome-mega thing. And then we got sick.

Here’s a basic truth. No one, no matter how big they are or how hungry they are, needs a one-pound hamburger to sustain their energy level. It’s just too much. Add the chili, the cheese, the sauce and the bacon and before you know it, you’ve not only overstuffed yourself and destroyed your metabolism for that day, but you’ve stretched out your stomach to the point where it will be harder to keep it happy tomorrow. It’s a never-ending cycle with potentially disastrous results.

The girl working at the counter asks you if you want to super size it because that is her job, not because she thinks you actually look like you need it super-sized. Learn to say no. Yes, it can be hard to turn down an extra large for only thirty cents more, but you have to learn to say no.

Order a small. Order a single burger instead of a double, or even a triple. Say no the extra cheese. When you are at home and grilling out, how often do you make yourself a double burger? Most people don’t cook this way at home because there isn’t a giant sign hanging over their heads suggesting that you need to make that a double. Don’t give in to the advertising. Order enough to get you through your day and then get out.

Surviving in a fast food culture is all about self-control. You can typically order more than you should eat for less than five dollars. Don’t feel obligated to spend it all - or eat it all. Are you satisfied with half of your sandwich? If so, stop eating. A major factor in fast food nutrition is portion control so learn to monitor your portions. Save your appetite for something healthier that you can get after work.

Always Consult Your Physician FirstAlthough it is helpful to get health information by reading and talking with friends, make sure you consult your doctor first before trying any new treatment or changing your diet. Remember that the U.S. Food and Drug Administration does not strictly regulate the strength, purity or safety of herbs and supplements. Be sure to always read product labels. If you have a medical condition, or are taking other drugs, herbs, or supplements, speak with your doctor before taking medical action or changing your health routine. This information is not intended to replace the advice of a doctor. LifeScript disclaims any liability for the decisions made by its readers based on the information provided.

Fast Food Facts: What’s Your Menu IQ?

Dining out is supposed to be fun. But many of us gorge like it's the last supper. The worst part? Our waistlines are expanding with every bite. But you don't have to stay home to avoid high calorie meals. You just have to learn how to make better menu choices. Take this quick quiz and test your menu IQ.